The Future of SweatCon

SweatCon is dead.  Long live SweatCon.  

We’re entering a new era of Sweatcon as we transition into the fall season.  

As many of you know, originally SweatCon was supposed to be just a summer thing.  But the feedback came in fast and furious about how much people liked it. The most consistent commentary regarding how it served as a nice change of pace to the regular class.

SweatCon has been a tough balance both from a programming perspective and a philosophical one. CrossFit at it’s core is a no frills, only do what works methodology. That’s why weightlifting and technique feature so heavily in our classes: they are important.  However, we’re also about making workouts challenging but fun, intense but measured. And there’s no question that SweatCon scratched that itch

That’s why we’re going to be extending SweatCon’s run as a new program with a new schedule that will make planning and programming a little easier and we think a better overall class experience.  

Here are the basic details:

When: Starting October 1st, Tuesday and Thursdays. 9:30am/7:30pm at Patriot.  6:45pm at Potomac.  

What: Think of this new version of SweatCon as a CrossFit class that has substituted the 25-35 minutes of strength with 25-35 minutes of purpose-driven intervals designed to build your aerobic engine.  This program is ideal for those of you who like endurance focused events like marathons, fun running, or obstacle races.

How: We’ve been experimenting with a different structure lately that people seem to have been enjoying.  We’re breaking this down into 3 parts (built to mimic a long road race).

 

  • The Grind: This is where a majority of the work is done.  Intervals ranging from 30 seconds to 10 minutes built in a structured and progressive format to cycle over the weeks and wave up and down in intensity to actually make you fitter.
  • The Kick: Just like any race there are moments where you need to switch gears.  Where you go from maintaining to sprinting. Think of this like a fast finish.  The sprint to the end or to try and pass someone.
  • The Finish: There’s a load of work to be done even after you cross the finishline.  This where we’ll focus on stability and cool downs to get you better after the race is over.

 

 

Example:

Warm Up

5 minutes:
10/leg Sampson Lunges
10leg Spiderman Crawls
10 Calories

The Grind

4 rounds,
1:00 AMRAP
15 Wall Balls
AMRAP Burpees
…rest 30 seconds…
1:00 AMRAP
20 KB Swings
AMRAP Pullups
…rest 30 seconds…
1:00 AMRAP
25 Box Jumps
AMRAP Double Unders
…rest 30 seconds…

The Kick

5 minutes AMRAP:
Row 700m
AMRAP Pushups

The Finish

5 minutes AMRAP:
5 Weighted Situps
5 Weighted Russian Twists
10 Hollow Rocks

This is the beginning of a new era of programming and classes that we’re going to be experimenting with at PCF (Strength class up next).  We have more classes like this coming so by all means reach out if you have classes you’d like to see and we’ll see what we can do!

 

 

July @ PCF #SummerStrong

  • FREE! Olympic Lifting 101 Miniseries: starting July 24-August 4th at Patriot, T/Th at 7:30pm, Sat at 12:00pm, two week seminar included in your membership for first five members that sign up. Read more and sign up here.
  • FREE! CrossFit 201 Advanced Skills Miniseries: starting July 17th-July 28th, at Potomac, M/W/Th 6:45 pm, two week seminar included in your membership for first five members that sign up. Read more here and sign up here.
  • New Open Gym Time. We’ve converted the WOD class into Open Gym for 7:30 PMs on Mondays and Tuesdays at Patriot starting 7/16. WOD will still be posted and a Coach will be available, but feel free to come in and work on whatever you’d like.
  • PCF/DCF Go To The Nats ! July 21st, 4:30 tailgate at DCF, 7:30 game at the Nats Stadium. $15. Sign up here! 
  • Summer Strong Tank Tops are in! If you didn’t get the pre-order, come grab a new tank top at Patriot for $35, as we ordered a few extras.
  • WODIFY IS LIVE! Email lj @ pcf.fit if you were not able to log in.
  • PCF Slack Channel Join here! Read more here!
  • CrossFit Weightlifting Seminar: July 21 & 22 @ Patriot CrossFit! Join the CrossFit HQ Weightlifting Seminar staff for a two-day seminar on the snatch and clean-and-jerk. Click here to register!

Upcoming Thanksgiving Schedule + Holiday Throwdown

  • We will have a Pot-Luck on November 5th at 10:30 AM at Potomac to celebrate the Fall nutrition challenge. We would love for many of you to come and join us for a workout and a potluck brunch. This is open to everybody to celebrate the hard work of all of those that completed the 30 day challenge. If you are coming, please be sure to click the link and sign up to bring a dish!
  • Holiday Throwdown:  Our Holiday Throwdown will happen 12/8 at 6:30 at Potomac and will feature 3 person teams. You can be all guys, all girls or mixed-gender. We will have RX, Mixed and Scaled divisions. Sign up now by going here. We’ll celebrate after with some festive drinks!
  • Here’s our Thanksgiving Schedule for both locations.

Nutrition Challenge + Columbus Day Weekend Changes

  • Fall Nutrition Challenge Kicks off on 8 October at Potomac – Click here for more information on the challenge and to register! Weigh-ins will be 6 October at Patriot, and 8 October at Potomac.
  • There will be no AM classes at Patriot on Sunday, 8 October. Hop on over to Potomac for 9:30 AM or catch Patriot at 5:00 PM.
  • We will have an abbreviated schedule on Columbus Day, 9 October:
    Potomac: 5:45a, 6:45a, and 12:00p
    Patriot: 9:30a, 12:00p, 4:30p, 5:30p, and 6:30p
  • Friday the 13th Throwdown is Full! Email lj@patriotcrossfit.com to be placed on the wait list. Feel free to join us as spectators on Friday at 6:30 PM and bring some adult beverages!
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here to check out Territory Foods (formerly My Power Supply)

Fall Nutrition Challenge Kicks off on 8 October at Potomac!

    Click here for more information on the challenge and to register! Weigh-ins will be 6 October at Patriot, and 8 October at Potomac.

  • We will have an abbreviated schedule on Columbus Day, 9 October:
    Potomac: 5:45a, 6:45a, and 12:00p
    Patriot: 9:30a, 12:00p, 4:30p, 5:30p, and 6:30p
  • Friday the 13th Throwdown The wait is over, our Friday Night Throwdowns return with horrific vengeance on Friday, October 13th at Patriot @ 6:30PM. This time, it’s Male-Female pairs, in two divisions (Rx & Scaled). Every team will compete in three bone-chilling events, with the top teams moving on to a final. All members are welcome. Free to participate. To sign up, go here.
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here to check out Territory Foods (formerly My Power Supply)

Labor Day Schedule & Houston Donation

  • As a reminder, we will have Strongman only on Sunday 9/3 from 9:00am-10:30am at Patriot. All other classes at either location cancelled.
  • On Monday 9/4, Labor Day, we will have a 9:00 AM and 10:00 AM only at Potomac. We will be performing the workout “Hotshots” in a special dedication those recovering from Hurricane Harvey in Texas.
  • The class will be free and won’t count towards your membership. We ask that you make a suggested donation of $10 towards Hurricane Harvey relief to the Houston Food Back. 95 cents of every dollar gets spent on helping feed a hungry person who is suffering from this tragedy.
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